STRENGTH

Pause Snatch + Hang Snatch
7x1

WORKOUT

In Pairs
10min AMRAP
15x Power Snatch
15x V-Up
10x Overhead Squats
10x Burpee Shuttle Run

WORKOUT

“Nicole”

20min AMRAP

400m Run
Max rep Pull Up

STRENGTH

Deadlift
5@50%
3@60%
2@70%
1@75%
1@ 80%
1@85%
1+ @90%

WORKOUT

3X rounds
40sec on 20 off
Hip Extension
Double DB Overhead Walking Lunge
Ring Dip
Box Jump

EXTRAS

Handstand Walking + Pirouette Practice

STRETCH

Hip Flexor 3mins each side

STRENGTH

Push Press
5@50%
3@60%
2@70%
1@75%
1@ 80%
1@85%
1+ @90%

WORKOUT

4sets
2min On 2min Rest
Row 300/250m
Max Rep Kettlebell Clean & Jerk

EXTRAS

Muscle Up Negatives
4x2

STRETCH

Pigeon 3mins per side

STRENGTH

Back Squat
5@50%
3@60%
2@70%
1@75%
1@ 80%
1@85%
1+ @90%

WORKOUT

10x Rounds
6x Wall Ball 9kg
4x Push Ups
1x Rope Climb

EXTRAS

Strict HSPU
4x Max Rep

STRETCH

Hip Flexor 2mins each side

STRENGTH

Snatch
5x3

WORKOUT

21, 15, 9
Hang Power Clean
Burpee Over Bar
Toes to Bar

EXTRAS

Legless Rope Climb
Practice
4x1

STRETCH

Pigeon Stretch 2mins Each Side

STRENGTH

Clean
6x2

Deadlift
1@70%
1@77.5%
4x3 @82.5%
3+ @82.5%

WORKOUT

Airbike
30/20cals for time

WORKOUT

4x Rounds for Time:
30x Kettlebell Swings
15x Handstand Push up
30x V-Ups
*every min on the min complete 7x Air Squats

STRENGTH

Power Snatch  
6x2

Back Squat
1@70%
1@77.5%
4x3 @82.5%
3+ @82.5%

WORKOUT

Row 300m

MOBILITY

Low Couch Stretch
Banded Lateral Hip Opener

STRENGTH

Ring Muscle Up
5x1-3

WORKOUT

For Time:
100m Sprint
12x Toes to Bar
Rest 1mins
100m Sprint
12x Pull Ups
Rest 1min
100m Sprint
12x Ring Dips
Rest 1min
100m Sprint
12x Pull Ups
Rest 1min
100m Sprint
12x Toes to Bar

EXTRAS

Scap Jack Recovery Program

MOBILITY

Banded Lat
Foam Roll Lats

STRENGTH

Push Press
1@70%
1@77.5%
4x3 @82.5%
3+ @82.5%

WORKOUT

9min AMRAP
6,12,18,24,30,36,42,....
Dumbbell Snatch 22.5/15kgs
30x Double Unders

EXTRAS

Freestanding HSPU
10min Practice
https://www.youtube.com/watch?v=m0UsjcJeadw

MOBILITY

Hips - Hip Capsule 2mins + Side Pigeon 2mins

STRENGTH

Ring Muscle Up
5x3

WORKOUT

In Pairs for time:  
30x Chest to bar Pull Ups
30x Burpee box Jump over
50x Pull Up
50x Burpee box Jump Over

STRENGTH

Back Squat
6x3 @75%
3+ @75%

WORKOUT

10,8,6,4,2
Clusters 
1x Rope Climb
200m Run

STRENGTH

Split Jerk
10x1

Push Press  
6x3 @75%
3+ @75%

WORKOUT

4min Max Rep
Double Under

STRENGTH

Deadlift
6x3 @75%
3+ @75%

WORKOUT

12,9,6
Hang Power Snatch 50/40kgs
Overhead Squats
Strict Handstand Push Ups

WORKOUT

For Time:

In teams of 3
2km Row
50x Sync Squats
100x Sit Ups
1.5km Row
40x Sync Burpees
80x Toes to Bar
1km Row
30x Sync Push Ups
60x Kettlebell swing
500m Row
20x Sync Jumping Lunge
40x Deadball Over Shoulder

STRENGTH

Handstand push Ups
4x Max Rep

Push Press
5@40%
5@50%
5@60%

WORKOUT

DT  
5x Rounds For Time
12x Deadlift
9x Hang Power Clean
6x Push Jerk

STRENGTH

Snatch + Hang Snatch + Snatch
6x1

WORKOUT

For Time:
25,20,15,10,5
Wall Ball 9/6kgs 10foot
50,40,30,20,10
Double Under

STRENGTH

Deadlift
5@40%
5@50%
5@60%

WORKOUT

3x Rounds
1min per Station for Max Reps
Ring Dip  
Kettlebell Swings
Push Up
Pistols
GHD Sit Up or Plate Sit Ups

STRENGTH

Clean & Jerk
5x1 (starting at 80%)

Back Squat
5@40%
5@50%
5@60%

WORKOUT

8min AMRAP in Pairs
500m Air Bike
6x Clean & Jerk 70/50kgs